A hip hike is an asymmetrical pelvic position where one side of the pelvis appears noticeably higher than the other, whether standing or walking. This common postural deviation can lead to chronic tension and movement inefficiencies. While it may seem like a structural problem, a hip hike is frequently a functional issue rooted in muscle imbalance that responds well to targeted exercises. Correction requires a two-part approach: lengthening the tight, overactive muscles and strengthening the weak, underactive ones to restore the pelvis to a level position.
Muscular Imbalances That Cause Hip Hike
The functional hip hike results from a muscle imbalance where tight muscles pull the hip superiorly. The primary muscle responsible for pulling the hip upward on the high side is the deep core muscle known as the Quadratus Lumborum (QL).
The QL runs from the top of the hip bone (iliac crest) up to the lowest rib and lumbar vertebrae, acting as a powerful lateral stabilizer and elevator of the pelvis. When the QL on one side shortens and becomes overactive, it hikes that hip toward the ribcage. This tightness often leads to chronic low back tension and pain.
On the opposite, lower side, the issue is typically weakness in the hip abductors, specifically the Gluteus Medius and Gluteus Minimus. These muscles prevent the pelvis from dropping when the opposite foot is lifted during walking. When these gluteal muscles are weak, they fail to stabilize the pelvis during single-leg stance, causing the hip to drop down.
The body compensates for this pelvic drop by over-recruiting the QL on the high side to lift the pelvis and keep the torso upright. Additionally, the Tensor Fasciae Latae (TFL), a hip flexor and abductor on the weak side, may become tight while attempting to assist the failing gluteal muscles. Fixing the hip hike requires addressing the tight QL on the high side and strengthening the weak gluteal complex on the low side.
Releasing Tight Muscles Through Targeted Stretching
Addressing the tight muscles is the first step in correcting a hip hike, allowing the pelvis to return to a neutral position. The Quadratus Lumborum (QL) on the hiked side is the main target. Stretching this muscle involves side-bending away from the tight side to encourage lengthening.
A standing QL side stretch is an effective way to target this area. Stand tall and reach the arm on the tight side straight overhead. Gently lean your torso and reach your arm over to the opposite side, pushing your hips slightly toward the tight side to deepen the stretch. Hold this position for 30 to 60 seconds, focusing on the stretch from the ribs down to the hip bone.
For a more anchored stretch, perform a modified Child’s Pose. Start in a standard Child’s Pose, then walk both hands diagonally toward the side opposite the tight QL. Gently sink the hips back toward the heels, feeling a stretch along the side of the torso and lower back. Hold the stretch for at least 30 seconds, using controlled breathing.
The hip flexor group, particularly the Tensor Fasciae Latae (TFL), also contributes to pelvic tilt and rotation. A kneeling hip flexor stretch is beneficial for this area. Kneel in a lunge position with the back knee on the floor on the side of the high hip. Gently tuck the pelvis under and shift the body weight forward until a stretch is felt in the front of the hip. To emphasize the TFL, move the front foot slightly away from the midline and shift your weight slightly toward the side of the back leg.
Strengthening Key Hip Stabilizers
While stretching provides mobility, strengthening the weak muscles offers the long-term solution for maintaining a level pelvis. The focus must be on activating and building endurance in the hip abductors, primarily the Gluteus Medius and Gluteus Minimus, on the side that was previously low. These muscles are essential for stabilizing the pelvis during single-leg activities like walking.
The Clamshell exercise is a foundational movement for activating the Gluteus Medius. Lie on your side with your knees bent and feet together, ensuring your hips are stacked vertically. Keeping your feet touching, lift your top knee toward the ceiling, rotating your hip outward without allowing your pelvis to rock backward. Perform 10 to 15 repetitions for three sets, concentrating on squeezing the buttock muscles on the top leg.
Side-lying leg raises specifically target the Gluteus Medius and Minimus. Lie on your side with your bottom knee bent for stability and the top leg straight. Lift the top leg straight up, ensuring the toes remain pointed forward and the hip does not roll backward. The movement should be controlled and slow, aiming for three sets of 10 to 15 repetitions before switching sides.
The Single-Leg Bridge incorporates the gluteal muscles with the core stabilizers. Lie on your back with both knees bent, then lift one foot off the floor. Push through the heel of the standing leg, lifting the hips off the ground until the body forms a straight line from the knee to the shoulder. This exercise demands the glutes to work against gravity to keep the pelvis level.
For functional strength that mimics walking, the Pelvic Drop, sometimes called a Hip Hitch, is highly effective. Stand on a low step or platform with the weak leg on the step and the strong leg hanging off the side. Slowly allow the unsupported hip to drop down, then use the gluteal muscles on the standing leg to pull the pelvis back up to a level position. This exercise directly trains the Gluteus Medius to stabilize the pelvis in a weight-bearing manner.
Applying Corrections to Gait and Posture
Integrating newfound strength and flexibility into daily movement is necessary for long-term correction. Conscious awareness of posture while standing and sitting is a simple starting point. When standing, distribute your weight evenly between both feet rather than habitually leaning into one hip, which reinforces the imbalance.
During walking, focus on actively engaging the strengthened gluteal muscles. Think about keeping the pelvis level as you lift the opposite leg off the ground, preventing the hip from dropping. This conscious gait training helps retrain the nervous system to utilize the corrected muscle patterns.
For those who spend significant time seated, regularly check that the hips are square and the weight is distributed evenly. Set reminders to stand up and walk every 30 to 60 minutes to prevent muscle shortening. Consistency in performing the stretching and strengthening routine is paramount, as unwinding a long-standing muscular pattern takes time. If pain increases or the asymmetry does not respond to these focused exercises after several weeks, seeking guidance from a physical therapist is recommended.